Nutrition Community

Nutrition and Your Skin: Top 10 Tips

What you eat and drink affects the health of your skin. A healthy diet can protect your skin and help prevent disease, such as skin cancer. Follow these top 10 tips for nutrition and your skin.

1. Soak Up Some Vitamin D. UVB rays penetrate your skin to help your body make vitamin D, which plays a role in wound healing and helps prevent inflammation. Expose your arms and legs to midday sun for 5 to 30 minutes (less time if you burn easily) twice a week. 1

2. Dine on D Foods. If you don’t get enough solar time, be sure to get vitamin D from foods like salmon, tuna, milk and fortified orange juice. 2

4. Make Friends with Fish. Omega-3 fats may protect your skin from sun damage and reduce the signs of aging. Enjoy fatty fish, like salmon, twice a week or ask your doctor if you should take a fish oil supplement. 4

5. Eat a Plant-based Diet. High meat and fat intake has been shown to increase risk of skin cancer in some people. Replace some animal protein with plant sources, such as beans, soy and vegetables. 5